Still tweaking this mid-week workout, but today’s was a good one. I’ll have more on what I’m considering in the Summary…
Quads/Hams: Leg extensions (2×20,10), Seated leg curls (2×20,9)
Delts: Incline one-arm laterals (1×20) ss One-arm Arnold presses (1×10)
Triceps: Incline DB extensions (1×20) ss Palms-facing incline DB presses (1×10)
Biceps: Incline curls (1×19) ss Undergrip pulldowns (1×9)
Forearms/Brachialis: DB wrist curls (1×22) ss Incline hammer curls (1×9 + X Reps)
Chest/Back: Wide-grip machine dips (1×12 + StatX), Reverse machine flyes (1×12 + X Reps)
Abs: Planks (1×60 sec.) ss Machine crunches (1×9 + X Reps)
Note: My current program is based on methods in the new e-book MMX Fast Mega-Mass Workouts–the Max-Muscle X-pansion System.
Show-Muscle Wednesday Summary
Looking back at last Wednesday, I should’ve done the upper-body circuit to end–something like Dips, Reverse machine flyes, DB upright rows, Shrugs. I also feel like I could use a bit more shoulder work–perhaps one set of Lateral-shrugs after the Compound Aftershock superset. Let’s hope my old brain remembers all of this in a week. Lol.
Diet, Supplements & Nutrient Timing
For meal-by-meal diets plus training and nutrition info, see the X-treme Lean e-book.